BEAR SWIMMING 052815

Dynamic Stretching and light dryland core strengthening. Warmup : 12 x 50 RIMO - Drill down,Swim back. 4 x 150 kick (odds dolphin,evens flutter) pattern: Medium,Fast,Medium by 50. 20 x 100 from the blocks. (10 freestyle,10 stroke). 12 x 25 In and Outs- working on fast legal turns. 200 Long axis drill. 100 scull(4 types). 300 Hypoxic pull(5,7,9,11) . 200 choice warm down.

BEAR SWIMMING Workout 052715

Dynamic Stretching and light dryland core strengthening. Warmup : 321 300 Swim choice,200 Pull, 100 Kick. Pyramid Main set : 100 (75 free,25 Fly) , 5 second rest interval. 200 (150 freestyle,50 Fly),5 seconds rest. 300 (100 Free,100 Fly,100 free),5 seconds rest. 400 (100 free,200 IM,100 free). 200 Kick(odds: sprint dolphin,evens: easy flutter), 5 seconds rest. 100 Scull(4 variations). 50 easy. 4 x 100 freestyle ; 1st 100 medium 1:30 pace(w/10 seconds rest). 2nd Medium fast 1:20 pace (w/20 seconds rest). 3rd Fast 1:10 pace (w/30 seconds rest). 4th ALL OUT 100 Sprint free (1:00 goal time). 300 Pull. 200 warm down. 2850 yards.

BEAR SWIMMING Workout 052115

Dynamic stretching and dryland core strengthening. Warmup : 12 x 50 RIMO Drill down ,swim back 3x through. 4 x 100 Kick (burst,build,easy,fast) all flutter. We will continue with pre meet time trials/test sets. Good job to those who participated yesterday. We will also work on starts,turns and explosive bursts. Drill set : long axis 4 x 100 drill. hypoxic 300 pull. 12 x 50 on 1:00. 300 warm down.

BEAR SWIMMING Workout 052015

Dynamic Stretching,light dryland core strengthening. Warmup: 321 300 Swim ,200 Pull, 100 Kick. 4x Meet entries,test sets. These will be announced on deck. 6 x 75 Kick Med,fast,med. , 200 free O breath on odds.300 KDS Rimo warm down.

BEAR SWIMMING Workout 051815

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim, 200 Pull ,100 Kick. Main set : 4x (4 x 125). #1) Bubble Im Kick (w/ 50 dolphin). #2) Swim 125 freestyle. #3) Bubble IM swim (double fly). #4) Pull free . Repeat and double the Backstroke in the next Bubble set,ect. 8 x 25 Sprints: Stroke on the odds, Free on the evens. 8 x 50 Sprint freestyle (10 second rest interval). 200 warm down.

BEAR SWIMMING Workout 051415

Dynamic stretching,and light dryland core strengthening. Warmup : 10 x 50's IM order Drill down, swim back. 300 Kick. 200 pull. 10 Minute timed swim for maximum yardage(this is our LQS for May. 12 bursts(stroke to be announced). 12 in an outs. 300 Hypoxic pull. 200 hypoxic swim. 100 hybrid. 50 fist free. 50 scull.200 warm down.

BEAR SWIMMING Workout 051315

Dynamic stretching and light dryland core strengthening.Warmup 321 - 300 Swim, 200 Pull,100 Kick. 5 x 15 yard Bursts(freestyle). 13 x 50 Sprint on the minute(strokes to be called out). 5 x 100 Kick w/ fins, 15 x 50 Sprints with fins(stroke to be called out). 300 BC pull. 200 short axis drill. 6 in and outs. 200 warm down.

BEAR SWIMMING Workout 051115

Dynamic stretching and light Dryland core strengthening. Warmup : 10 x 50 IM order ; Drill down,swim back. 300 Pull(Long axis). Main set : 5 x 250 Stroke (IM Order)with a 10 second rest interval. 2 laps active rest. 10 x 125 (Odds :Swim,Kick,Drill,Swim,Kick Bubble IM's, ie. 1st 125 -50 fly,25 back,breast,free.3rd -25 dolphin kick,50 flutter on back,25 breaststroke kick ect ...) ,Evens : Freestyle (25 Fast,25 easy......) 200 warm down.

BEAR SWIMMING Workout 050715

Dynamic stretching and light dryland core strengthening. Warmup 321 : 300 Swim choice,200 Pull,100 Kick. Seniors: 3x (10 x 100 free-descend by group). Juniors: Strength sets: Socks,chutes,bands,fins,chains and more....... Drill set: 4 x 100 stroke drill.300 BC Bi lateral. 4x 125 kick with fins,4 x 75 kick without fins. 8 x 25 sprints from blocks. 200 warm down.

BEAR SWIMMING Workout 050615

Dynamic stretching and light dryland core strengthening. Warmup : 8 x 50 Reverse IM order x 2, Drill down,Swim back. 2 x 200 Kick(200 Flutter,200 Dolphin). 3x (10 x 100) Freestyle. First 10 on 1:45, second 10 on 1:40, Third 10 on 1:35 interval. 300 Pull,200 warm down.

BEAR SWIMMING Workout 050415

Dynamic stretching and light dryland core strengthening. Warmup: 8 x 50 Reverse IM order-drill down,swim back. Kick set :" Quadruple leg death " 2 Minutes vertical kicking(1 min. med.,1 minute hard). 4 x 25 OVERKICK freestyle sprints, 2 min. wall Kick (1/2 med.,1/2 hard). 4 x 25 Tombstone kick sprint flutter races. 50 easy. 200 long axis drill,200 short axis drill(choice). 4 x 100 IM on 5 sec. rest interval,4 x 75 Butterfly,4 x 50 Sprint free, 4 x 25 Hypoxic choice(usually Fly or Free). 50 easy. 300 BC bi-lateral breathe control(5,7,9,11,9,7 pattern). 200 warm down choice.